A. Push Press - 4 x 5 @ 60-65% rest 2 minutes B. EMOM x 10 - 2-3 muscle ups or 4-5 strict pull-ups C. Snatch - 5 x 3 @ 40-50% of 1RM - pause in catch for 5 seconds on each D. 100 Ab Mat Sit-Ups
A) All at 135 B) Did all sets of 3 Muscle ups except for minutes 8/9, on those I got 2. Last minute got 3 again. C) Snatch - all at 85 pounds D) 100 Situps
A. Push Press 4×5 @ 60-65% r:2m = 115 -first set felt heaviest, then it felt smooth by the end of the second set B. EMOM 10 1 muscle up Missed 2 muscle ups. Felt more smooth with this movement as Mikey pointed out I was not kipping enough - my legs were too low! Also getting better at correcting the issue of having my left arm going over first and then right. The last muscle up felt smoothest. C. Snatch 5×3 @ 40-50% of 1RM – pause in catch for 5 seconds on ea. = 65 -kept going back on my heels too much as I had a tendency to want to come up right away. D. 100 ab mat situps - unbroken 3:15-3:20ish
A: 125 B: 15 attempts (3 per min). Rings on a tree. Couldn't seem to pull thru the hole. Gave up. Did the full 10 min of 5 strict pullups. C: 80 D: 3:34
A- Push Press - 75#, 75#, 80#, 80# B - EMOM 10 4-5 strict pull ups 4 attempts each round, used the purple band on the 6th round once I failed one. C- 55# - they felt good D 100 ab mat situps - 50, 80, 10, 5, 5 - didn't time it.
A. Push Press - 4 x 5 @ 135# B. EMOM x 10 - muscle ups --did 3 everytime C. Snatch - 5 x 3 @ 90# pause in catch for 5 seconds on each D. 100 Ab Mat Sit-Ups --3:04
Didn't fail any MUs but they felt off (either sluggish or too much swing). Need to work on my kip once I catch in the dip. Thanks Chris, Craig and Jordan for the tips.
Felt good going light on snatches and focusing on technique.
Mobility
ReplyDeletePush Press
4 x 5 @ 65% of 1RM -->2 min rest b/w
Result: 145 lbs
*felt heavier than I thought it would be*
Strict Pullups
EMOM 10 min - 4-5 reps
Result: 4 every minute
*I knew I'd be failing quickly at 5, so went with 4--right decision as fourth rep in later rounds got tough--craned neck to get last couple*
Snatch
5 x 3 @ 50% - 5 second hold at bottom or each
Result: 85 lbs
*first few rounds were quite tough holding at bottom - due to mobility, but got solid rounds 3 - 5*
100 situps
Result: 3:41
*UNBROKEN! - slow, but UNBROKEN! first time I did more than 75 unbroken, this is a far cry from my days of doing these in 8:40*
240 Days
A. PP = 4x5 @ 85# (first set was toughest, prob should have done a few more warm up sets)
ReplyDeleteB. EMOM 10= first 7 sets did 1 strict muscle up; last three sets did 5 strict C2B
MUs felt good, just need to figure out how to kip them.
C. Snatch = 5x3 with 5 sec hold @ 55#.
D. 100 situps - unbroken.
Yey on the MUs girl!!!
DeleteThanks, KB!!
DeleteA) All at 135
ReplyDeleteB) Did all sets of 3 Muscle ups except for minutes 8/9, on those I got 2. Last minute got 3 again.
C) Snatch - all at 85 pounds
D) 100 Situps
A. Push Press 4×5 @ 60-65% r:2m
ReplyDelete= 115
-first set felt heaviest, then it felt smooth by the end of the second set
B. EMOM 10
1 muscle up
Missed 2 muscle ups. Felt more smooth with this movement as Mikey pointed out I was not kipping enough - my legs were too low! Also getting better at correcting the issue of having my left arm going over first and then right. The last muscle up felt smoothest.
C. Snatch 5×3 @ 40-50% of 1RM – pause in catch for 5 seconds on ea.
= 65
-kept going back on my heels too much as I had a tendency to want to come up right away.
D. 100 ab mat situps - unbroken
3:15-3:20ish
A: 125
ReplyDeleteB: 15 attempts (3 per min). Rings on a tree. Couldn't seem to pull thru the hole. Gave up. Did the full 10 min of 5 strict pullups.
C: 80
D: 3:34
A- Push Press - 75#, 75#, 80#, 80#
ReplyDeleteB - EMOM 10 4-5 strict pull ups 4 attempts each round, used the purple band on the 6th round once I failed one.
C- 55# - they felt good
D 100 ab mat situps - 50, 80, 10, 5, 5 - didn't time it.
Push Press - 95
ReplyDeleteEMOM - 5 strict for first 6min then 4 till the last one which was 5
Snatch - 65
100 ab mat sit ups - 3:01
A: 150
ReplyDeleteB: 8 strict pullups and 10 push-ups every minute (saving the shoulder a bit)
C: 110
D: Completed
A)80-85-85-85
ReplyDeleteB) 10 sets of 4 with purple band; last rep of the last few rounds was rough
C) 45 lbs worked on dropping fast
D) 100 unbroken: 3:19
A. Push Press - 4 x 5 @ 135#
ReplyDeleteB. EMOM x 10 - muscle ups --did 3 everytime
C. Snatch - 5 x 3 @ 90# pause in catch for 5 seconds on each
D. 100 Ab Mat Sit-Ups --3:04
A: All @ 135
ReplyDeleteB: 3 every minute, 30 total
C: All @ 90
D: 100 in 3:25ish
A- 85
ReplyDeleteB- 2 consecutive every minute
C- 55
D- 2:34
Didn't fail any MUs but they felt off (either sluggish or too much swing). Need to work on my kip once I catch in the dip. Thanks Chris, Craig and Jordan for the tips.
Felt good going light on snatches and focusing on technique.
A. 115, 155, 125, 125
ReplyDeleteB. Strict Pull Up
5, 5, 5, 5, 4, 4, 4, 4, 4, 4
C. 75
Felt really good and a lot of control.
D. 3:15
A) 145
ReplyDeleteB) MU: 2, 2, 2, 2, 2, 2, 2, 1, 3, 2
C) 95
D) unbroken
Need to work on strings MUs together. Have difficulty transitioning from one rep into the next.
A) 135, 145,145,145
ReplyDeleteB. MU. 3 all sets UB
C) 85
D) 70, rest 10 sec 30